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heart rate zones(2 posts)

heart rate zonesmike r
Jan 13, 2003 6:14 AM
i've forgotten how to calculate the heartrate zones etc.
my max is 207, min 45.
can anyone tell me how to figue out the 3 ranges to put in to my polar monitor
re: heart rate zonesPEDDLEFOOT
Jan 13, 2003 7:47 AM
220-age is the rule of thumb but it doesn't taske into consideration your physical fitness.The Karvonen method is a little more accurate and factors in your resting HR (RHR).
The formula is 220-AGE-RHR x %of HR looking for + RHR= target HR.

Example. 40 years old.Looking for 75% of max.RHR is 50.

220-40-50 x .75+50=147.5

147.5 would be your 75% target HR.

To find RHR take your HR the first thing when you wake up in the morning.Do this 3 days in a row and average it out.
That should be a fairly accurate number to go by.Either wear your monitor to bed or take your pulse for 1 minute.